 Next question is from elevated primate. How much daily cardio is enough? It really depends. It depends a lot on what you mean by enough. Define cardio too. Yeah, like are you looking for athletic performance? In which case you wanna do the right amount of cardio to maximize the type of performance you're looking for. Is it for fat loss? If it's for fat loss, that's nutrition. And cardio is completely not needed whatsoever. If it's for health, how much cardio is enough? Here's the best thing you could do for health from a cardio standpoint. Just make sure you walk a lot throughout the day. That's actually the best possible thing you could do for longevity and for health. And the best way to do that is rather than doing one big long walk a day is to do several walks throughout the day in order to keep the body moving, keep things inflammation down, and keep you healthy from a fat loss, because this is probably from a fat loss perspective, zero. You don't need any cardio to burn body fat. It's all a nutrition thing. And if you use cardio for fat loss, then you're doing something that's not very effective. Maybe for a couple of weeks, but that's it. Well, that's usually the hardest pill to swallow is to understand that the conventional view of cardio really is unnecessary. You can get a lot of that burned calorie. If that's your entire goal, you could really just focus on upping your activity levels and moving around and picking things up and taking every opportunity to move more, like park further away. There's just like all kinds of different types of strategies you can implement throughout your day that will actually have more of an impact because it's a lifestyle shift versus to just dedicate myself to an hour on the treadmill of just running like a hamster on a hamster wheel. So my answer would be what whatever you can see yourself doing for the rest of your life is enough, right? So if you bring up your points out like, you know, I could see myself just breaking up the day with two or three good, long 20 minute walks every day forever, I could do that. I could definitely see myself that. Maybe you love to get on the elliptical. Maybe you love to row and you're like, man, I love to row for 30 minutes. Is that okay? Can I do that every day? If you love to do it and you could do it for the rest of your life, that's great. I think there's lots of benefits to doing that. But to your point, most people ask this question because they think they need to do it in order to lose body fat or to build the physique they want. And that's just, that's a terrible rabbit hole to go down because when you start doing that, all you are is chasing the manual calorie burn, right? And we want to get to a place where your body is automatically burning those calories to keep you in that shape. And it's not mandatory that you get on the treadmill for an hour every single day. But there are people that find that type of exercise very therapeutic and enjoyable. So I also don't want to meditate. Yeah, I don't want to discourage that person. If you love to get in the pool and swim 30 to 50 laps a day and it's therapeutic. So long as it's appropriate and you're not overdoing it, keep going. It's good for you. Yeah, and you see yourself, man, I love to pull so much out of them. I could do this for the rest of my life then keep it going. That's great. And that's enough for you. But if you're asking this question because you're trying to get to this body that you want and you're trying to figure out how much is enough for me to get there, well, you don't need any. You could do it all through weight training and it's probably better to do it all through weight training that way. Well, I would actually argue that mobility is more important and that would be my angle. And that this is me also like going back. And I know, you know, this is way back when I was talking about going through this whole football thing again. Like we're old men and we're deciding to play football again. And everybody's trying to get on this hustle to get back in shape and to get in this cardiovascular shape. And I was like trying to tell everybody, no, like we need to focus on your joints. We need to focus on the stability element. We need to focus on, you know, like if you're gonna twist that's where the problem's gonna occur. Like if you wanna do anything fast-twitch you wanna have these type of athletic abilities again. The biggest work that you need to put in is to really reinforce the joints because that's what you're gonna be able to build upon. And to the endurance component of it. Yes, that's great and that's a fun component but it's something that you can easily get to, you know for a few weeks if not a month or so of really like getting that back. Yeah, no, that's a good point. You know, it's funny, I last week I was interviewed by Rich Kaspari and John Romano for their podcast, right? So Rich Kaspari, if you don't know who he is he was one of the top bodybuilders in the 80s and he was the first bodybuilder to bring cross striations to the stage. So this guy shows up, this is in the 80s and he has shredded glutes like lines in his butt cheeks, right? And it freaked everybody out. So that was Kaspari, he was like the first shredded bodybuilder. You know how much cardio he did during his pre-contest prep? Zero, he never did cardio. And he told me that, it's like it's so funny how people think you gotta do cardio to burn body fat. He goes, I never did cardio ever. I did my resistance training and then I would do my diet and that's how I got super shredded. And I said, what about stamina? And he goes, well, I mean, I wasn't trying to get stamina to run long distances. He goes, but believe me when I'm doing super sets and giant sets and 20 rep sets of squats. Was that built a lot of stamina? It's a heart pumping, yeah. Well, my entire time competing, two weeks, dude. That's it. You did last two weeks. Last two weeks. And the beauty of that, and that's what I tried to explain to clients when I would coach them for competing is that if you do a really good job of programming right and dieting correctly and building metabolism up, it's rad because that last two weeks I can make some serious moves. If I was off a little bit, like, you know, before every show, I go, okay, I've got 12 weeks until the show. I have an idea of kind of where I'm at body fat. I have an idea of kind of how my body looks. Okay, let's go. And I start training. And I'm critiquing every week, like how I'm shaping up and how my body's changing. Let's say I get down to like week three or so and I'm like, oh, shit, I'm a little bit heavier, a little more body fat than I should be right now. Now all of a sudden I kick up cardio, which I hadn't been doing whatsoever. Oh my, I mean, my body would respond right away versus what you see in the space is as soon as someone starts their exercise routine, they automatically just, part of it is 30 minutes to an hour on the treadmill or the stair master. And it's like, you do know that once you've done that for about two weeks, the body is already getting really adapted to it. So the change that you're looking for from that. And then God forbid you stop it. Right, exactly. It's so minimal. I would rather think of that. That's something that I got in my back pocket that if I really need to ramp up the results in the final two weeks, I got it. And so many times it was like, like Grisparia would be almost none. You know, walking, that was like my cardio would be walking for some steps. And I would manage it that way. And only if I had to ramp it up for 30 minutes to an hour towards the last two weeks. That's great.